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Dumbbell Shrugs are an exercise for strengthening the trapezius muscle, especially the upper trapezius muscle. Shrugs with dumbbells mainly target the upper part of the trapezius muscle but can also activate the lateral neck muscles and rhomboid muscles. This exercise helps improve shoulder stability and upright posture. Choose an appropriate weight and perform the movement in a controlled manner to prevent injuries.
Stand upright holding a dumbbell in each hand. Arms hang relaxed at the sides, palms facing the body, and the dumbbells at grip height.
Lift both shoulders simultaneously towards your ears by actively tensing the trapezius muscles. Ensure not to actively lift or bend the arms.
Pause at the top position for a moment while feeling the tension in the trapezius muscles.
Lower the shoulders slowly and controlled back to the starting position without using too much momentum.
